I like to keep things really simple in the kitchen... and it doesn't get much more simple than this. Here are 3 healthy recipes for you. Each recipe only has 3 ingredients. Enjoy!
Serves: 1
... and great prizes too! The 2nd annual Spring Body Transformation Challenge begins on March 15th! When we did this transformation challenge last spring, our fabulous clients realized the amazing results they could achieve when they focused on making healthy food choices and prioritizing their workouts into their schedule.
You've seen the great success stories on our testimonial page, you could be up there too! It's possible to lose up to 25 lbs in the next 3 months!
Plus, with the type of workouts we do - you'll burn off fat and create lean, tone muscles that will look great in a bikini!
It's simple really... We'll give you all the tools you need: the progressive boot camp workouts, the customized meal plans, the motivation, accountability, knowledge and support. All you need to do is focus and commit! See... simple! (haha)
We know you are highly motivated by prizes (as proven at the Super Bowl Super Boot Camp)! So, we've created prizes you are eligible to win!. Keep your eyes on this blog in the next few weeks as we reveal the prizes you can win by participating in this challenge.
Zip... Nothing... Zilch... Nada... Zero!
This is a complementary service included in your Bootique Fitness membership.
There are so many rules about what you shouldn't eat, when you shouldn't eat, where you shouldn't eat... Well, you can ask my mom - I've never been a fan of rules!
I'll show you how to break these diet rules and still achieve your weight loss goals! Think I'm crazy? That's another story... but here are a few challenges that will get you thinking differently about diets while still losing weight in the process.
You probably forgot that, right? The are so many rules about 'good food' and 'bad food' that the eating experience is riddled with confusion and anxiety - not fun!. Let go of dreaded, calorie-counting event that forces you to exclude all of the yummy things you want but think you can't have.
When you have a mindset of good foods versus bad foods, once you've cross the "bad food" line, you're more likely to continuing indulging in those foods throughout the remainder of the day. Instead, focus on tuning into what you are eating and really appreciate the flavor. Then, enjoy a little bit of the food you are craving. When you take time to focus on enjoying it, it won't take very much to satisfy your craving!
This week was good. I worked through some feelings of over-training by cutting down on the cardio sessions and putting 100% of my energy into boot camp on Wednesday and Friday. I had been doing hours of cardio daily - and still starting to hit a plateau. Upon Bootique Fitness's advice, I pulled back on the cardio. I'm happy to say that the weight is coming off again and I don't feel as tired.
On my days off from boot camp, I focused on yoga to eliminate some of my wedding related stress. It worked well, because I'm feeling more rested and quite slim!
I had a rough work week, standing all day is a bit tiring, which might be part of the reason I'm feeling run down lately. But on a positive note, I'm halfway through my contract with this company. Then I'll have a little rest for the month of my wedding before proceeding with a new work contract. 
Life is about choices, and I am glad to be able to choose many things, including incorporating exercise into my life forever!
Sarah included a lot of running in the workout and it just felt plain good. It was a great way to start off the weekend.
On another note, I am cutting out alcohol for "Lent", so that is a no-brainer calorie reduction! Two weeks left then my final dress fitting, I need to burn every calorie possible and stay focused!!
Starting our dance lessons in March too, which will be a fun way to exercise together AND work towards some of our wedding goals. Looking forward to spending that quality time with my fiancee.
I'll be attending Hillcrest Wednesday and Friday morning and Mission Bay on Saturday. Thank you for your continued support! See ya in class!
- Nikki
Usually, over the winter, it's normal for people to put on a few pounds. Of course, as the days get longer and warmer, everyone wants to shed that winter weight overnight. It was easier when you were younger, wasn't it? No... don't blame your age! Next likely culprit - your metabolism!
When you think of the word 'metabolism,' does it sound like something complicated and mysterious? It's not really. Your metabolism is less complicated than you think. Simply put, your metabolism is the amount of calories (or energy) that you need daily. Most of those calories, about 70%, are used for everyday functions such as breathing, blinking, blood circulation and more. Only 20% acts as fuel for our physical activities. That 20% physical activity isn't found in exercise alone; walking, fidgeting and simply standing upright are all activities that require a portion of our metabolism. Finally, 10% aids in the digestion of what we eat. Eating can burn calories, indeed. However, when you consume more than you burn, you're headed for trouble.
If you're looking for someone to blame for your metabolism, look to your parents for this one. Family genes can greatly contribute to your metabolism. Some people are blessed with a high metabolism that has been passed down to them through their genes. Others have to work a little harder but anyone can maximize their metabolic burn.
Ever heard the phrase life isn't fair (it was one of my mom's favorite...)? Men not only have an easier time building lean muscle that burns fat, they also naturally have a higher metabolism. The average man has a metabolism that is 10-15% higher than that of a woman's. Men have more muscle mass than women, which accounts for why they burn more calories. Also, our bodies are designed to hold onto fat for things like pregnancy. So, what's a girl to do?
Great news! You can make your metabolism faster, even with the factors just mentioned. Here are ten metabolism-boosting secrets.
Our boot camp workouts are a variety of drills to challenge you and build your strength, endurance, stamina and flexibility. On Wednesdays we specifically focus on strength training with a planned and progressive resistance band workout. Each month, we begin a new resistance band program and build on it each week to make you stronger and leaner as you progress through the program.
To make the most of these workouts, we recommend you bring a heavy and a light resistance band. We provide some extra bands, but they are available on a first come, first serve basis and we cannot guarantee you one.
By having your own bands, you can ensure that you are working with the best amount of resistance to make the most of your results! If you need them, you can purchase them from us for $12 each (cash/check in class). If you only get one, we recommend getting the light one first.
Here's blog we did on resistance bands as well as a video workout you can do at home. All you need is a resistance band and a interval timer.
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I am loving my new size. All my really small size clothes fit (on bottom). The only things not really fitting correctly are my suit jackets (not like I wear them much, anyway). My new muscular shoulders are a little big for the jackets. I don't mind. My lean and tone shoulders will get to make an appearance at my wedding!
I feel a bit disappointed that I was only able to get to Bootique Fitness boot camp on Saturday. I should have planned this week better instead of realizing on Wednesday and Friday that traffic was going to be too awful and I wouldn't make it from Carlsbad to Scripps Ranch boot camp in time. Ughh! San Diego traffic between 5 and 6 pm is pretty horrendous. Anyway, I am going plan ahead to fix my routine this week. I will map each week out individually on Sunday night so I know where I am going each day to ensure I get my Bootique boot camps in! I did have good workouts alone (using their online videos), but I really missed the trainers at Bootique. Next week works out perfectly for Wednesday and Friday at Scripps Ranch. I just have to decide on a third day that I can make work somehow. It'll happen!
I've been craving a lot of sweets lately... I wonder if it has anything to do with stress? I don't feel stressed out, but I know wedding planning is stressful and each person 'stresses' differently. I know that I can focus on my results and that will help me keep the sweets to a minimum. I'll also focus on knowing that my dress fitting needs to be done in only a few weeks. Then I can focus on maintaining until the big day.
April 27th! It seemed so far away when I started with Bootique Fitness. Its amazing what a few months can do! I hope other brides are encouraged to start bootcamp. Take it one day at a time, don't give up, and just keep going! The days will pass anyway, you might as well be working towards a new fit body for yourself!
Thanks for your continued support and encouragement!
- Nikki
Do you remember when skipping rope looked like so much fun? I do! Especially that double dutch game - just hopping and jumping and moving for the fun of it... Then, I started training with a boxer. We jumped rope too - but, it wasn't quite as fun as I remembered. More like a bunch of lash shaped bruises on the back of my thighs as I would miss a jump at a high speed and get whipped.
Enough of that, Sarah, one of our amazing boot camp instructors, is going to show you how to put the fun back into jumping rope. The high amount of calories you burn will be a bonus to the childlike fun you have doing this workout.
Before you get started, be sure to warm up and always cool down and stretch at the end of a workout.
For the workout, you're going to do each of the following exercises for 50 reps each - yes, 50! Don't worry, you can do it! If you have trouble starting off with 50 in a row, then build up to it. Do 10, then 20, then 30... before you know it you'll be repeating sets of 50 reps easily.
There you have it! Complete this circuit as quickly as possible. For more fun, repeat this circuit and try to do it even faster, so you finish in less time. That will really get your heart rate up and calories burning!
Leave a comment and let us know how you did. How many circuits can you do in 20 minutes?
Let's be honest, we don't just work out for health reasons alone... We work out because we want to look good! There's nothing wrong with admitting that. In fact, there are a few tricks of the trade that will help you show off your body in a way that works best for you! Use these 5 tips to look slimmer instantly!
Most women will fall into one of these four categories: hourglass, rectangle, pear-shaped or apple-shaped. After determining your shape, strive to create balance when dressing your body. For a pear shape (fuller in the hips and smaller in the chest, choose solid colors to dress the lower half and a cute, flirty top to adorn your upper half. Learn to accessorize as well. Belts help create a waistline or accentuate a natural one, mid-length boots can help elongate short legs, and so on. A quick way to cheat to get the look you want is to buy a magazine and look at the shapes of the models (yes, some of them aren't just stick thin) or celebrities and pick one with the body type closest to yours. Then dress yourself in a similar fashion.
so tight that people can see your glands through your shirt. Sure, that's an exaggeration, but what's not is how bad clingy, ill-fitting clothes can make you look. You don't have to go the complete opposite path and buy clothes that are too big. Instead, opt for clothes that fit and graze your body, not cling to it.
Click here for great recipes approved by the Bootique Fitnesschef
